Sync Exam 1 Flashcards
What are the 7 modifiable variables?
Choice
Order
Frequency
Progression
Intensity
Volume
Rest
What can you use to predict intensity?
% 1 RM
RIR (reps in reserve)
RPE
% HR max
What is the appropriate order to train in to get the best possible value?
Speed
Power
Strength
Hypertrophy
Endurance
What are the parameters for strength training?
Intensity: 80-85% 1 RM (high)
Reps: Low
Sets: high
Rest: high
What are the parameters for hypertrophy training?
Intensity- at or near max (RPE of 10)
Sets: large variability
Reps: large variability
Rest: mid
What are the parameters for power training?
Intensity: low (max effort) (% 1 RM is low but RPE is max)
Rep: variable
Set: variable
Rest: high
What are the parameters for muscular endurance?
Intensity: low (60% 1 RM)
Rep: high
Set: moderate
Rest: low
What are the parameters for cardio endurance training?
Intensity: low
Duration: high
Rest: low to none
What would 3 sets at 8 reps with a 10/10 RPE be targeting?
Muscle hypertrophy and power
What would 5 sets at 5 reps with 1 RIR be targeting?
Muscle hypertrophy
What would 6 sets at 4 reps with 85% 1 RM be targeting?
Muscle strength
What type of contraction creates the greatest amount of force?
Eccentric
What is PNF used for?
Strengthening, ROM, and neuromuscular control
What are repeated contractions?
Basically just a quick stretch to an already lengthened muscle before resisting a concentric movement of that muscle
What is rhythmic initiation?
Basically just PROM to AAROM to AROM
What is rhythmic stabilization?
Basically hold isometrically while I push you around
What are alternating isometrics?
Manual isometric resistance followed by a smooth shift to the opposite muscles
What is periodization?
Progression and changing variables to maximize training adaptations (pre-season, in season, peak, active rest)
What conditions should PNF stretching be used on?
Muscle tightness or shortened muscles
Neuromuscular inhibition
What does PNF stretching facilitate?
Muscle relaxation through autogenic and reciprocal inhibition
What does PNF stretching enhance?
Flexibility and ROM
What conditions would massage be used on?
Muscle tension and adhesions
Circulatory issues
What does massage increase?
Blood flow and lymphatic drainage (reduces swelling)
What is IASTM/Graston used for?
Scar tissue and fascial restrictions
Chronic inflammation
What does IASTM/Graston breakdown?
Scar tissue and fascial adhesions
What does IASTM/Graston promote?
Healing through controlled microtrauma
What does massage reduce?
Muscle tension and pain
What is foam rolling used for?
Myofascial tightness
Muscle soreness
What does foam rolling help improve?
Tissue extensibility and reduces soreness
Self-Myofascial release
What is a theragun used for?
Localized muscle tightness
Trigger points
What does a theragun provide?
Deep tissue massage through percussive motion
What does a theragun enhance?
Blood flow and reduces muscle tension
What is cryotherapy (ice) used for?
Inflammation control
Edema control
Pain control
Modifications of plasticity
What is an ice massage used for?
Same effects as ice pack
Minor increase in local muscle strength for short period
What should ice massage be coupled with?
Strength training
What are the stages when it comes to icing?
Cold
Burning
Aching
Numbness
What disease does cryotherapy help manage symptoms of?
MS
What are the effects of low rate acupuncture like TENS?
Endogenous opioids release (endorphins for pain control)
Low frequency (2-10 hz)
Pulse duration- 150-300 microseconds
Lasts up to 5 hours
Due before or after exercise
What are the effects of high rate conventional TENS?
Gate control for pain control
High frequency (100-150 hz)
Pulse duration- 50-80 microseconds
Immediate relief that does not last long
Do during exercise
What are the characteristics of using TENS?
2 or 4 electrodes
Any electrode placement (must document)
Uses typical frequency (pps)
What are the characteristics of IFC?
4 electrodes
Must crisscross
Uses carrier frequency (from outlet)
More powerful than TENS
What are some accommodation techniques for when the body stops feeling TENS?
Increase pulse width (duration) (microseconds)
Increase current strength (amplitude) (mA)
Go look at strength duration curve for TENS and understand it!!
Found in therapeutic interventions sync 4.1 on slide #9
What is the intensity response of high rate conventional TENS?
Comfortable, strong, tingling
What is the intensity response to low rate acupuncture TENS?
Muscle twitch, muscle contraction, tingling, strong
What is the treatment time for high rate conventional TENS?
20-30 min as needed
What is the treatment time for low rate acupuncture TENS?
20-30 min 1x per day
Look at PNF D1 and D2 pictures!
What are the 5 As of theory?
Ask
Advise
Assess
Assist
Arrange
What are examples of session structure?
Brief advice
One on one
Group
Telephone
What are types of techniques in education?
Motivational prompts
Individualized programs
Goal setting
What are delivery methods used in education?
Brochures
Diaries
Video
Handouts
Skill demonstrations
What are some techniques you can use to reduce boredom in the gym?
Super setting
Compound setting
Pre exhaustion
